its taken a lot of time, and honestly, i have better ones coming but these 2 are perfect companions in a fight against damage from exercise. no one has yet to make a post workout shake with antioxidants as well as a complimentary multi vitamin/mineral that has a greens complex in it until now. for nutritional information and to order visit our online store

Training:for time;100 pull ups(you can fraction as you wish but you cannot do less than 10 reps per set)rest 5 minutesfor time;100 push ups(you can fraction as you wish but you cannot do less than 20 reps per set)rest 5 minutesfor time:100 sit ups unanchored(you can fraction as you wish but you cannot do less than 25 reps per set)rest 5 minutesfor time;100 back extensions(you can fraction as you wish but you cannot do less than 20 reps per set)

post times, post workout fuel and sets per exercise to comments as well as comments on your strategies going in and what you learned about the fractioning

total series points change for females based on number of competitors...i'll try my best to get other changes done as well...if i do not post them, i'm aware of changes, thanks...and will adjust points if they need to be adjusted accordingly...thanks for your patience

1. start with 40% of your OHS 1RM; on the minute for as many minutes perform 5 OHS and add 10 lbs per minute; how many minutes can you go?

rest 5 minutes

2. 30 man makers for time (35#/20# DB's per hand)man maker - db's held at sides, drop into push up burpee, hold top of plank position and perform 1 arm rows per hand with elbows high, kick feet into db dead lift position, then hang squat clean thruster the db's, bring db's back to sides and repeat sequence

rest 5 minutes

3. 15 sec row intervals - 45 sec rest x 5 - what is the lowest average time per 500 m you can get on the screen in the 15 sec intervals?

post OHS minutes and weights, man maker time and low time for row to comments

Congrats to Colin Jenkins - top male and Katrina Burton - top female and all other competitorsThanks to Shane Savard, "Mount" Gordon, Kris, Trevor, Todd (CFC crew), BrOPT and all others who made the 1st one a successful onePlease reflect on your performances and remember that we're doing this to learn and fine tune to enable us to perform at our best when its time to do that, thank you for participating!

Colin wins an OPT hoodie, an OPT ReFuel and OPT VMG and lots of high quality fish oilKatrina gets to compete in the next event wearing a Lululemon outfit compliments of OPT"spirit of OPT" award goes to Unit for his effort on the 3RM front squat, clothing is coming Garry (thanks for the Anvil shirt - "ass to grass" - love it!)

Calgary and surrounding areaThere is a dedicated 10:30 am start time slot for FGB at CrossFit Calgary for all local big dawgs, you can start warming up at 9am (contact kris@crossfitcalgary.ca to give him a heads up if you are attending)OPT will be open and have available coaches for 3-6 pm on Saturday and 10am-2pm on Sunday for the other 2 eventsThe events HAVE TO BE DONE IN THIS ORDER - FGB, OPT 3, Rhiannon b/t sat AM and sun PM

Out of town (in town and unable to attend FGB at CFC or OPT time slots)Video record each round of FGB, your high in front squat 3, high in snatch 2, chin up and double under reps and store on vimeo or youtube. Post link to comments as well as total score on video description.

warm up by working on the snatch balance; you must learn over time to catch the weight in a tightened position as deep as possible; work on landing tight and sticking it; do not build aggressively in weight

+

for time;

35 unbroken wall balls - 20#/14# to 10ft

10 unbroken HSPU

35 unbroken wall balls - 20#/14# to 10ft

20 unbroken chest to bar chin ups

35 unbroken wall balls - 20#/14# to 10ft

30 unbroken push ups

35 unbroken wall balls - 20#/14# to 10ft

40 unbroken jumping chin ups

post time to comments

once you begin a set, you have to finish it; loss of rhythm or "catching" and "pausing" with wall balls are considered a broken set; coming off the bar for chin ups is considered a broken set, pausing at top or bottom for push ups is considered a broken set, same for jumping chin ups. use 8" from top of max reach as measure for jumpers; squat to a ball for wall balls so that hip is visibly below knee cap; if you can, measure the distance b/t your hands for HSPU and post it along with time

as for fish oil supplementation, remember everyone is different; overuse can end in catabolism at the cell level and a "leaky" cell for lack of a better word. research does show its promises, MAINLY on unhealthy populations. you may need a bunch of fish oil, but your liver better be prepared to handle the load as well as the possible increase in inflammtion through an open door now that the cell is more permeable with more fish oil. i'm not saying folks do not need it but as with everything, to generalize it is not the right way...my thoughts...and remember i DO sell fish oil and DO make money off it.

post loads, highest watts achieved and sets for DU's to commentsgood luck to all dawgs competing out there this weekend...leave nothing there only your sweat and blood...if there are any questions need answering, e-mail me

squats: measure 1/2 distance b/t floor and middle of knee cap WITH shoes on, that is the height you have to squat to, touch ass to object at this height each rep, full extension of hips at top

ring dips: biceps MUST touch rings at bottom, elbows MUST be locked out at top, pushing outward on rings at top DOES NOT constitute a rep, you MUST start each rep from the top at full arm extension

GHD Raises: come to perpendicular to floor at top, hands crossed at chest, if you fraction these reps, you lose 3 reps from your K2E's score on that round

K2E's: you must hang for the start and finish of each rep, you CANNOT touch down to stop mometum, then hang and start another rep, a rep is knees ACTUALLY touching the elbows, NOT the triceps, please be clear on this, kipping allowed

jumping chin ups: extend both hands overhead WITH shoulders fully extended upward like in OHS, not depressed downward and then measure bar which must cross at 8" below highest point on hand, arms fully extended at the bottom of each rep, full face must clear the bar at top

push up burpees: chest to deck, jump and clap overhead at top, body must be perpendicular to floor at top of jump, no leaning forward at top